Whole Wheat Salad Wrap

Tarla.Dalal's picture

Mar. 21, 2014

I love this one because it is simple and nutritious! this no-fuss wrap is rich in anti-oxidant rich veggies like tomatoes, spring onions, carrots, bean sprouts and lettuce that help reverse ageing. Not only is this wrap nutritious, it is also luscious due to presence of fresh herbs like coriander and mint. Wrap it up in a spinach roti for that fresh green look!


For rotis:
Whole wheat flour 1 Cup (16 tbs) (extra for rolling)
Salt 1 Pinch
Oil 1 Tablespoon
Water 1/2 Cup (8 tbs) (as needed)
For tomato garlic chutney:
Oil 2 Teaspoon
Finely chopped spring onion whites 1/4 Cup (4 tbs)
Finely chopped garlic 1 Tablespoon
Whole dry kashmiri red chilies 3 , soaked, drained and chopped
Finely chopped tomatoes 1 Cup (16 tbs)
Water 3 Tablespoon
Tomato ketchup 1 Tablespoon
Finely chopped spring onion greens 1 Tablespoon
Finely chopped coriander 1 Tablespoon
Salt To Taste
For salad:
Shredded lettuce 1 Cup (16 tbs)
Thinly sliced tomatoes 1/2 Cup (8 tbs)
Bean sprouts 1/2 Cup (8 tbs)
Thinly sliced spring onion whites 1/2 Cup (8 tbs)
Thinly sliced carrots 1/2 Cup (8 tbs)
Finely chopped coriander 2 Tablespoon
Finely chopped mint leaves 2 Tablespoon
Roasted cumin seeds powder 1/2 Teaspoon
Lemon juice 1/2 Teaspoon
Other ingredients:
Mayonaisse 4 Tablespoon



For the rotis:

1. In a mixing bowl, combine together wheat flour, salt, oil and water, form into a dough using water.

2. Divide the dough into 4 equal portions. Using little flour roll each portion into 8 inch circles. On a heated griddle lightly cook the rotis from both sides.

For tomato garlic chutney:

3. In a non stick pan, heat oil, add onion, saute for 1 to 2 minutes, add garlic and saute well. Add red chili, tomato and water, mix and allow to cook for 5 to 7 minutes.

4. Add tomato ketchup, spring onion green, coriander leaves and salt, allow to cook for another 2 minutes, mash and set aside.

5. In a bowl, place lettuce, tomato, sprouts, spring onion whites, carrot, coriander, mint leaves, salt, cumin powder and lemon juice, toss to mix.


6. Warm a roti and place on a clean dry surface. Apply tomato garlic chutney, spread 1/4th of the prepared salad and finally spoon mayonnaise. Roll and secure with a toothpick. Repeat to make 3 more wraps.


7. Serve with your choice of beverage.

Recipe Summary

Difficulty Level: Medium
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 334Calories from Fat 171

 % Daily Value*

Total Fat 19 g29.2%

Saturated Fat 2 g10%

Trans Fat 0 g


Sodium 304 mg12.67%

Total Carbohydrates 36 g12%

Dietary Fiber 8 g32%

Sugars 5 g

Protein 8 g16%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet